Another Workout Thread (5 questions) Help me out - Page 4

theBruiser500 · #31 02-12-2007, 10:42 PM

hey skunk that is helpful for sure thanks. aslo thanks for reminding me about alcohol i'm in a bad mood but i think a couple shots of rum should help me out. about your post... what sort of endurance activities will 20 rep range be helpful with? i.e. sprinting, long distance running, lifting stuff on my back, other stuff i an't think of... also why would someone want to put mass on their leg? people must do it with arms and chest and stuff for looks but legs? thanks

skunkworks · #32 02-12-2007, 10:48 PM

Bruiser, squatting with heavy weights is the easiest way to gain lean muscle mass (and increase weight). Squatting for 20 reps will help with sprinting and it should tax your cardiovascular system enough to improve oxygen uptake in small bursts (like if you had to chase down some Bolivian kids playing soccer, btw that was a great trip report). I don't think it would help much with long distance running in the cardiovascular sense, but it would probably have some benefit in being able to generate more power in your legs and run faster, which would allow you to run faster, which would in turn allow you to push your cardio harder when running faster, which would improve overall speed for long distances. I don't know too much about how to combine weight training with long-distance running, despite the fact that that is exactly what I am doing right now.

Also, funny that you mention bad moods as I am in a terrible mood, hence the drinking of scotch very quickly.

ChoicestHops · #33 02-12-2007, 10:49 PM

I have "'Men's Health' The Book of Muscle" when I was starting to work out and there is a forumala that is in the book to see how much calories you need to gain muscle or to lose fat.

My activity level was bad and Im <30 y/o, 5'10 165, and my calculation was 2860 cals a day to gain muscle, 1860 to lose fat.

AZK · #34 02-12-2007, 10:54 PM

[ QUOTE ]
Surf,

It's much better (and easier) to bulk up now, then cut later.

[/ QUOTE ]

This is incorrect. A lot of stuff in this thread is wrong. Quids is right. OOT is the last place to look on the internet for health/workout/gym advice, read a few books, talk to a few specialists, browse some gym enthusiast websites, ask a few 5 year olds, in short, do anything other than ask oot, you are going to get 100 different opinions and 101 wrong answers.

StaticShock · #35 02-12-2007, 11:25 PM

How about this:

Monday - Lift
Tuesday - Bike or Run
Wednesday - Lift
Thursday - Bike or Run
Friday - Lift
Saturday - Bike or Run
Sunday - OFF

For the lifting days, get yourself a solid total body workout plan from www.t-nation.com . And yes, deadlifts/squats should be included and will take care of your back. These workouts should be preceded by 10-15 minutes of cardio to get your heart pumping and a little sweat on your brow.

For the bike/run days your best bet would be getting outside and running intervals and hill repeats. Biking is an option but meh.

As for reading in the gym... Do you go to the library and workout? Just don't do it. Focus on the workout 100% whether it's biking/running/lifting.

skunkworks · #36 02-12-2007, 11:29 PM

[ QUOTE ]
How about this:

Monday - Lift
Tuesday - Bike or Run
Wednesday - Lift
Thursday - Bike or Run
Friday - Lift
Saturday - Bike or Run
Sunday - OFF

For the lifting days, get yourself a solid total body workout plan from www.t-nation.com . And yes, deadlifts/squats should be included and will take care of your back. These workouts should be preceded by 10-15 minutes of cardio to get your heart pumping and a little sweat on your brow.

For the bike/run days your best bet would be getting outside and running intervals and hill repeats. Biking is an option but meh.

As for reading in the gym... Do you go to the library and workout? Just don't do it. Focus on the workout 100% whether it's biking/running/lifting.

[/ QUOTE ]
This is definately awsome. Really, it is.

surfinillini · #37 02-12-2007, 11:30 PM

meh...didn't know it was such a big deal to read books while on the bike even if I do keep my heartrate up.

only 24 hours in the day, its nice to knock out two birds with one stone sometimes. ITs not like I'm reading pages in between lat pulldowns.

as far as the above plan, maybe I'll switch to that...I'm currently doing (along with my morning routine)

Mon: Shoulders
Tues: Legs
Wed: Chest/Tri
Thurs: Back/Bi
Fri: No Workout
Sat: No Workout
Sun: ~15-20 mile cycling trip

StaticShock · #38 02-12-2007, 11:34 PM

If you enjoy a long cycling trip definitely keep it in there. I come from a running background so I still have one long run a week in my program. Don't modify your program by removing things that are both productive and enjoyable to you.

surfinillini · #39 02-12-2007, 11:35 PM

[ QUOTE ]
If you enjoy a long cycling trip definitely keep it in there. I come from a running background so I still have one long run a week in my program. Don't modify your program by removing things that are both productive and enjoyable to you.

[/ QUOTE ]

true...I usually go from Santa Monica down to Manhattan/Redondo Beach and back on the LA coastline...its very enjoyable and relaxing as long as the weather is nice.

StaticShock · #40 02-12-2007, 11:44 PM

As far as spilt routines like you listed above, I feel like those are better for advanced lifters. For beginner/intermediate types I think we benefit more from the TBW plans.

You just can't overstate the effectiveness of things like squats/deads/cleans(&press.) Each of these excercises could be the building block for one day of a Mon/Wed/Fri lifting program. Do one of these each day and then add additional isolation excercises to the workout.

With the split up body part routines these fantastic lifts are often left out for fear of working the same part two days in a row.